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Bulgur pilaf cooked with head broth, offering richer flavor and slightly higher protein/mineral content
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Bulgur pilaf with head broth (180 g) has 256 calories. That works out to 142 calories per 100 g. It contains 44.6 g of carbs, 7 g of protein, 5.6 g of fat and 7.6 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 180 g
256
KCAL / 180G
Carbs
44.6g
· 16% DV
Protein
7g
· 14% DV
Fat
5.6g
· 7% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 11% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 44.6 g | 16% |
| Fiber | 7.6 g | 27% |
| Protein | 7 g | 14% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 256 kcal |
| 1 tablespoon (shredded) | 18 g | 26 kcal |
| 1 piece (half) | 90 g | 128 kcal |
| 100 g | 100 g | 142 kcal |
| 1 cup (small) | 140 g | 199 kcal |
| 1 serving (small) | 160 g | 227 kcal |
| 2 piece (whole) | 180 g | 256 kcal |
| 1 serving (large) | 220 g | 312 kcal |
| 1 cup (large) | 240 g | 341 kcal |
Calculated from 142 calories per 100 g.
To make bulgur pilaf with head broth, sauté onion, stir in coarse bulgur, then add hot, strained head broth and cook covered until the bulgur is tender. Let it rest before fluffing and serving.
Bulgur pilaf with head broth is a pilaf made by cooking bulgur in broth from a cooked animal’s head rather than plain water. The broth gives it a deeper, meatier flavor than standard bulgur pilaf.
Coarse, pilaf-grade bulgur works best for bulgur pilaf with head broth because it holds its shape as it cooks. Fine bulgur softens much faster and can leave the dish mushy rather than fluffy.
Bulgur pilaf with head broth usually has a savory, meaty taste, but it need not taste strongly of offal. Straining the broth and removing excess fat can give the finished pilaf a cleaner, milder flavor.
Yes, you can use beef or lamb stock in bulgur pilaf with head broth if you do not have homemade head broth. The result will still be savory, though it will lack some of the distinctive richness of broth made from a head.
Use coarse bulgur, add hot broth in a measured amount, and avoid stirring repeatedly while bulgur pilaf with head broth cooks. Once the liquid is absorbed, let the pilaf rest covered so the grains finish steaming without breaking apart.
Yes, shredded cooked head meat can be folded into bulgur pilaf with head broth. Add it near the end of cooking or during the resting time so it warms through without becoming dry or falling apart.
Bulgur pilaf with head broth pairs well with a crisp salad, yogurt, or pickled vegetables. Their fresh or tangy flavors balance the rich broth, making them more suitable sides than another heavy meat dish.
Yes, bulgur pilaf with head broth can be frozen in a sealed, freezer-safe container once it has cooled. Thaw it in the refrigerator and reheat it thoroughly; a splash of broth or water can help restore moisture.
Bulgur pilaf with head broth can be made with either lamb or beef head broth, depending on regional and household tradition. The choice changes the broth’s flavor, so use the kind of cooked head broth available to you.
Vitamins
B3
2.7mg · 17% DV
B1
0.13mg · 11% DV
B6
0.16mg · 9% DV
Biotin
2.16µg · 7% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.25mg · 28% DV
Selenium
12µg · 22% DV
Phosphorus
140mg · 20% DV
Sodium
378mg · 16% DV
Potassium ⭐
212mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 256 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Bulgur pilaf with head broth is made by simmering bulgur in the savoury liquid left from cooking an animal’s head, often with onion and seasoning; recipes vary by household and region. It is a practical way to use the broth from a traditional Turkish kelle preparation, in which the head is slowly cooked until tender.
The grains turn tender while keeping some bite, and the broth gives the pilaf a deeper, meatier flavour than one cooked with water. In Turkey it can accompany a main dish or be served simply with pickles or yoghurt. It is a filling grain dish with 4.2 g of fibre per 100 g. For a lighter version, chill the broth and skim off the solidified fat before cooking.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.12g
MONOUNSATURATED
1.94g
POLYUNSATURATED
1.51g
Omega 6:3 ratio 28:1
Above the ideal 4:1 (28:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.